Name: Playbook - Claire Thomas - HIIT it to win it! 💪
Uploaded: 2024-04-26T18:27:27.892Z
Duration: 16 min
Description: HIIT it to win it! 💪

Julinovsky

Tara Marriott

Heather

Great finisher (forced myself to do it) after todays garage grind pull day.

Sarah Meier

Rachel

Jacquie

David

Favorite quick HIIT workout when I’m pressed for time 💪🏼

Julie

Sarah

Ashlyn Pearson

Jump rope = underestimated form of cardio

Erin

Caitlin

Ashley

Oh so Sweaty, this Hiit is Great! 🔥💜

Lori

Chose to row for this one! Quick and what a burner! A little bit of everything! 🔥

Alexandra Casi

Awesome HIIT, harder then I thought it would be! 🔥

I’m adding this HIT workout to my upper body day routine

Christine

Gitte

Fern

Suzie

Good HIIT to allow my sore muscles from this week to cry it out 🤣🥵

Beatriz

Breann

1stofdec✅❤️‍🔥let’s get da countdown⏳started ✌🏻

yangBAE

A little different exercises for travel but kept rep scheme and style

Cheryl Sweat

Awesome compact workout. !❤️❤️🔥

Finally have a pull up bar and love adding it into my workouts!

Ashley Wineland

Katie

Francisca

Jubilee

Dang! That looked so much easier typed. Sweaty one for sure!

Agnes

Jennifer

Janell

Megan Ryan

Abigail

AMRAP 1: 6.5x
AMRAP 2: 4x
AMRAP 3: 4x 
😅🔥

Marisa

Anna

Lorraine

Whoooo out of breath! My scorpion push-ups did not look as graceful as you Claire! 😆

Suzy Melo

Giovanni

This one is so much fun, Team! I really think you’re going to enjoy it, while challenging yourself at the same time! It might be a little confusing, so let me explain how it works in more detail…

You’re going to have three 4 minute AMRAP circuits. “AMRAP” stands for as many rounds as possible. Before you get to the AMRAP portion of each circuit, you have to complete 60 seconds of cardio of choice. You can choose to run/row/bike/jump rope/ do double unders/high knees in place/ or any other form of cardio. The goal is to go as far/complete as many reps as possible in a minute. When finished, immediately complete as many rounds as possible of the other 2 exercises given.

If you are doing this workout at a gym, I encourage you to choose a different form of cardio for each circuit. I personally rowed for the 1st circuit, did double unders for the 2nd circuit & sprinted on the treadmill for the third circuit. If you are training from home or from a busy gym, it’s totally okay to do the same form of cardio for all 3 circuits.

Good luck!

💛 Claire

Run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of 10 air squats & 10 skaters as possible until time is up! When 4 minutes is up, rest 2 minutes before starting the next circuit.

Row/run/bike/jump rope/high knees in place/other cardio until time is up.

Row/run/bike/jump rope/high knees/other

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

*5 reps each side
MODIFICATION - step to the side instead of hop

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

AMRAP 1 - 4 mins

Run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of 5 pull ups & 10 dips as possible until time is up! Rest 2 mins before beginning the next circuit.

Jump rope/double unders/row/run/bike/high knees in place/other form of cardio. You can choose a different form of cardio than the 1st circuit, if you wish.

Jump rope/double unders/run/row/bike/etc.

*MODIFICATION: use an assisted pull up machine or a band*

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

MODIFICATION - bend your knees 

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps back up to starting position

Box/bench/chair dips

AMRAP 2 - 4 mins

Run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of 8 toes to bar & 8 scorpion push ups as possible until time is up!

Row/run/bike/jump rope/high knees in place/other cardio until time is up. You can choose a different form of cardio than the 1st and/or 2nd circuit, if you wish.

Run/row/bike/jump rope/high knees in place/etc.

MODIFICATION - hanging knee raises OR OR V-ups OR lying leg raises

Toes to bar

*4 reps each way
MODIFICATION - perform the same movement on knees or do regular knee push ups 

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Lift one leg and bend your knee, kicking your heel to your glutes
- Tap your foot with the opposite hand
- Repeat the entire sequence on the opposite side

Scorpion push ups

AMRAP 3 - 4 mins

HIIT it to win it! 💪

Tania

Sandra

Deo Miranda

21 min - Kettlebell EMOM

my friends and i pushed each other and finished in 15:33!

Ella

Krista

Need a slight modification for the crab toe crunches

Amber Hooker

Bodyweight Circuit

Wow. Hard but worth it. The description on this workout of off. Took longer because of that. But I finished!

Erika

Five rounds only, so short for time, but still got a good heart rate ✌🏼

Marit

Amanda B

16 min - Bodyweight

Jedda

Linda

Killed me with glute and hiit day of garage grind!

Brittney

Sprint/Burpee Speedy Circuit

Isis Guerrero Castillo

Kendra Carson

Damn that was good! Quick & fiery! I needed to take about a week off & this was a great way to get back into it 🔥💪🏼😅

Jane

16 min Bodyweight TABATA

Janelle

I just don’t have the strength yet to do pushups so the second workout was a wash.

Nicole Stiles

12 min Med Ball TABATA

Monique Sayles

I like this workout! It was fun, thanks Claire!

Sydney

Renee

16 min bodyweight Tabata

Gianna Damico

With recommended rest time, this is actually a 27-30 minute workout!

Emily

Erin Bergner

24 min - Dumbbell TABATA

Needed that this morning short & got the heart rate up

Megan

Lindsay

Quick and fun! Now on to abs 💪🏼😁

Janay 

18 Min Bodyweight Box EMOM

Finished in 27:05 which is actually a lot better than I thought it would be!! I am a sweaty mess!

Ashley Jennings

Endurance is increasing from a few weeks ago! I remember how out of breath I was but now I completed that through!! Love it💪🏻

Shannon

Trish O Malley

HIIT the Rower!

Swapped the double under for the rowing machine - feeling strong and ready to kick this Sunday’s butt 💪🏼

Just did headstands…those handstand push ups are pretty advanced.

Holeigh Morin

12 min - DO YOU EVEN CROSSFHIIT?!

sometimes you only have 14 minutes, and sometimes that’s all you need! 🔥

Meaghan

Maria De La Torre

14 min Benchin’ HIIT

Hannah 

Did 2 rounds, it’s rest day but needed something to burn some steam. Love this

Lucky #7

Jamie

I liked this one a lot! The walking was a bit too easy for me so I pushed it up to a jog (7mph)

Taylor

Incline Treadmill HIIT

Harder than expected! Love me some sprint intervals!

Alaina Shuler

Jenn Watkins

17 min Running Intervals

This with the daily grind had my heart rate up!

This one seriously gets me every single time and I love it.

Cecelia

HIIT the ground running!

Did two rounds, one out and one back on a trail. Awesome!

Alix

Always love this one! Quick and effective 😅

Hannah

Such a good one, especially if you aren’t a huge fun of running.

22 min running intervals

Felt great! Great way to start off this Tuesday! :)

Rachael

Katy

20 min box/bench EMOM

Took me 17:08 (with the 2 min breaks included)….. felt like I could’ve gone faster if my dang leggings weren’t falling down every jump lol

Jenna

Marc

Speedy circuit x3

Olena

I think this is definitely a favorite HIIT for me!!

16 min lower bod EMOM

Ireland

love this, but i can’t do the second roll push up thing to save my life 😂 subbed with burpees though and it was great!

Jacova

Loved this one. Quick but hit the whole body

Arlene

15 min Bodyweight EMOM

Allison

Def did not do 10 rounds. Had to modify a few things but that one was like a wrecking ball 🤣

Yami

DB Devils Sprint HIIT

Katie Merkent

Katlyn Bowens

Cardio for days 🏃‍♀️ another fav 💪🏽😅

25 Min Sprint Intervals

Such a great workout!!
Fyi - ergs don’t allow a time below 20sec so the last rep can be 20 instead of 10secs/reps

HIIT it to win it! 💪

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